Help keep your group healthy and happy!
10
-
minutes warming up
25
-
30
minutes working out
Today's endurance workout is meant to be a long grueling effort. Keep the 1000-m paces comfortable, you should be able to hold a conversation about monsters and witches. If the distance seems too long to run the whole way, mix it up with a walk/run combo.
Do this workout live with an attentive and entertaining coach!
1000-m Run
31 Rotational Planks, total
1000-m Run
31 Renegade Rows, total
1000-m Run
31 Plank Drags, total
Inside Version
5-min. AMRAP
50 Weighted Jumping Jacks
50 Single-unders
50 Lateral Jumps, total
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Run
Options: 1000-m Row, 5-min. Bike, or walk/jog.
💪 perform 800-m Run or equivalent.
🤰 perform 5-min. Walk/jog/stroller/baby carry.
Inside Version
💪 perform 30-reps of each movement.
🤰 perform 50 Lateral Toe-taps + 50 Low Step-overs for 5-min. AMRAP.
Rotational Plank
Options: option to have bottom/rotating leg not touch or touch the ground at each turn.
💪 perform Rotational Mountain Climbers.
🤰 perform Elevated Arms-only Rotational Plank.
Renegade Row
💪 perform on the knees.
🤰 perform Split-stance Rows, total.
Equipment: pair of weights or single weight (if scaling) like a dumbbell, kettlebell, jug of water.
Plank Drags
💪 perform on the knees.
🤰 perform Bird Dog Crunches, total.
Equipment: single weight like a dumbbell, kettlebell, bag of rice.
Have a question? Chat with your coach.
✅ Weights for Renegade Rows.
✅ Weight for Plank Drags.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
25
-
30
minutes working out
Today's endurance workout is meant to be a long grueling effort. Keep the 1000-m paces comfortable, you should be able to hold a conversation about monsters and witches. If the distance seems too long to run the whole way, mix it up with a walk/run combo.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Core + Shoulder Stability
Pulling + Core Movements
Core + Pulling Movements
Jumping Movements
Jumping Movements
Jumping Movements
